A new study led by researchers at Columbia University and the University of Chicago Medicine found that eating more fruits and vegetables during the day was associated with sleeping more soundly later that night.
"People are always asking me if there are things they can eat that will help them sleep better," says Marie-Pierre St-Onge, professor of nutritional medicine at Columbia University Vagelos College of Physicians and Surgeons and co-leader of the study. "Small changes can impact sleep. That is empowering-better rest is in your control," St-Onge says.
Sleep disruptions can have far-reaching consequences, impacting cardiovascular and metabolic health, memory, learning, mood regulation, and interpersonal relationships. A better understanding of this association is needed.
"Dietary modifications could represent a novel and natural approach to achieving better sleep," says study co-leader Esra Tasali, professor of medicine at UChicago Medicine.
In the current study, 34 healthy young adults with no known sleep problems provided data on diet and objective sleep quality for a total of 201 paired diet-sleep days. Participants reported their food consumption each day with an app and wore a wrist monitor that measured their sleep patterns.
The researchers found that each day's diet had an impact on the subsequent night's sleep. Participants who ate more fruits and vegetables during the day slept better (i.e., had fewer disruptions in sleep continuity) that same night than participants who consumed more healthy carbohydrates (no added sugar).
Based on their findings, the researchers estimate that compared to a person who does not eat any fruits and vegetables, someone who consumes five cups a day-an amount recommended by the CDC's dietary guidelines-could experience a 16% improvement in sleep quality.
One theory about why eating produce may improve sleep quality is that carbohydrates found in fruits and vegetables help the brain absorb tryptophan, leading to increased production of melatonin-a natural hormone that promotes sleep maintenance.
"Eating fruits and vegetables during the day has an immediate impact on sleep quality that night," St-Onge says, adding that regularly eating a diet rich in complex carbohydrates, fruits, and vegetables is best for long-term sleep health.
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Marie-Pierre St-Onge, PhD, is also director of the Center of Excellence for Sleep & Circadian Research at Columbia.
Esra Tasali, MD, is also director of the UChicago Sleep Center.
The study, titled "Higher daytime intake of fruits and vegetables predicts less disrupted nighttime sleep in younger adults," was published online June 11 in Sleep Health.
All authors: Hedda L. Boege (Columbia), Katherine D. Wilson (University of California San Diego), Jennifer M. Kilkus (UChicago), Waveley Qiu, (Columbia), Bin Cheng (Columbia), Kristen E. Wroblewski (UChicago), Becky Tucker (UChicago), Esra Tasali, (UChicago), and Marie-Pierre St-Onge (Columbia).
This work was supported by grants from the National Institutes of Health (R01HL142648, R35HL155670, UL1TR001873, CTSA-UL1TR0002389, UL1TR002389, R01DK136214, T32HL007605), and the Diabetes Research and Training Center at The University of Chicago.
The authors declare no conflicts of interest.
